Healthy Green Bean Upkari, an heirloom recipe

Healthy Green Bean Upkari
Healthy Green Bean Upkari

Are you one of those who wrinkle your nose, seeing green beans on the dinner plate? Then this is the recipe that will make you love green beans! How do I know? Because I used to be one of those nose wrinklers:)…. until I ate this Upkari, that is.

Upkari, in konkani, means a stir fried vegetable dish, in which freshly grated coconut is added. My version uses very little oil, of course, and  is a simple, easy to make, very mildly spiced recipe. I like the green beans to retain some of their bite and crunch, and combined with the mild spices, finely  diced onion and grated coconut, it is more like a salad. I like it so much that I eat loads of it. And with this healthy Upkari,I don’t have to worry about portion control, which I lack anyway 😦

So here is the list of ingredients-

Ingredients for Upkari being lined up!
Ingredients for Upkari being lined up!

To make the Upkari-

  1. In  a food processor, pulse the green beans for a few seconds, in two batches. If using a knife, chop the green beans finely.
  2. In a frying pan, heat the oil over medium heat. Add the urad dal, red chilies, mustard seeds, cumin seeds and asafetida, in that order. The urad dal will be golden brown, releasing its yummy aroma and the mustard seeds will start to sputter.
    Tempering of the spices
    Tempering of the spices

    Add the minced green beans
    Add the minced green beans
  3. Turn heat to low. Add the minced/chopped green beans and the  sea salt. Stir fry for about 3 to 4 minutes or until the green beans lose their  ‘raw’ taste. Add the cumin seed and coriander seed powders and stir fry for another 30 seconds.

    Green beans stir fried with the spices!
    Green beans stir fried with the spices!
  4. Remove from heat and let cool. Just before serving, add the finely diced onion and the grated coconut.
    The finely diced onion and the grated coconut to be tossed with the green bean mixture just before serving
    The finely diced onion and the grated coconut to be tossed with the green bean mixture just before serving

    Toss and serve.  The upkari tastes delicious served with parathas and  potato curry.

Wishing you all a wonderfully healthy Wednesday!

Love,

Sandhya

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5 Comments Add yours

  1. Loretta says:

    Great flavors going on in those beans. In Goa, they also speak konkani and Portuguese. 🙂

    Liked by 1 person

    1. Sandhya says:

      Thanks Loretta! Yes I understand the Konkani and some words of the Spanish/Portuguese. I wish I was fluent in it though.

      Like

  2. I’ve never known of a *minced* green bean recipe before, but now I know I’ll *have* to try this! Sounds delicious!
    🙂
    xo,
    Kathryn

    Liked by 1 person

    1. Sandhya says:

      Thanks so much, Katherine!

      Like

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